Motivation and emotion/Book/2024/Habit stacking

Habit stacking:
What is habit stacking and how can it enhance productivity?

Multimedia presentation (3 min)

Overview

Figure 1. How can you use your pre-existing habits to create new habits? Imagine waking up in the morning but instead of feeling groggy and dreading the day ahead, you wake up motivated and ready to go. As soon as you wake up, you head to the kitchen to brew a cup of coffee, and while it’s percolating, you do a couple of stretches to energise and wake up your body. As you drink your coffee (see Figure 1), you listen to an interesting podcast episode. As you put your coffee mug into the dishwasher, you are reminded to call a friend to chat with as you prepare for your day. Combining these small changes makes your morning more enjoyable and sets a positive tone for the day. Gradual small changes such as these can turn a monotonous routine into something you look forward to. What small habits could you combine to make your mornings better?

Morning routines are just one area of life in which habit stacking can be implemented to create lasting change. Habit stacking is the act of creating a new habit by linking it to an old one and is an easy way to increase productivity (Clear, 2018). The process of habit stacking is predicated on the habit cycle which is a loop consisting of three phases: cue, routine and reward (Chen, et al., 2020). These three phases all play an important role in the formation of habits (Chen, et al., 2020). Numerous psychological theories influence the formation of habits including Hull's drive theory, operant conditioning and Fogg's behaviour model (Clark, et al., 2007). These theories develop the understanding of habit formation and in turn how they can be linked together (Clark, et al., 2007). Practical applications of habit stacking can be used in many different domains to increase productivity (Clear, 2018).

Focus questions: How are habits formed? What is habit stacking? What psychological theories support habit stacking? How can habit stacking enhance productivity?

How are habits formed?

Figure 2. Basic overview of the habit formation cycle.

Habits are automatic behaviours that humans consistently repeat with little to no conscious thought (Robbins & Costa, 2017). The habit formation cycle dictates which behaviours form into habits (Marien, et al., 2018). It consists of three stages: cues, rewards and routines (see Figure 2). The cycle influences whether the target behaviour will be repeated and therefore, whether it will become a habit (Chen, et al., 2020). This cycle helps explain how individuals control which behaviours turn into habits and which to eliminate before that point (Chen et al., 2020).

Cues

Cues are the first stage of the habit cycle and can be defined as the environmental factors that trigger an individual to engage in a behaviour (Marien, et al. 2018). Their role is to prompt individuals to perform the target behaviour automatically, therefore the behaviour must form a natural association with the cue (Chen, et al., 2020). Cues are important in habit formation as without them nothing would motivate an individual to begin their target behaviour (Chen, et al., 2020). Typically, cues are automatic and form organically due to the natural environment around an individual (Marien, et al., 2018).

Example When someone shuts the door as they leave their house. This action serves as a reminder to lock the door, which helps them feel safe and secure when they return home.

The example illustrates the connection between context and environment; for a cue to effectively prompt a behaviour, it must be related to that behaviour (Robbins & Costa, 2017). In contrast, starting your car would not be an effective cue for locking the door because the opportunity to lock it has already passed (Clear, 2018).

Routines

Routines involve engaging in a behaviour numerous times until it becomes etched in our neural pathways (Chen, et al., 2020). This is the section of the habit cycle where the target behaviour is carried out in the desired way (Gardner, et al., 2011). The routine section of the habit cycle is often the hardest to carry out as at the beginning it does not occur automatically and takes conscious effort to complete (Marien, et al., 2018). Over time the routine section of the habit cycle should develop to occur without thinking, which signifies that what was once a conscious behaviour has become an automated habit (Marien, et al., 2018).

Example An individual drinks coffee in the morning (cue) and automatically starts scrolling on their phone (routine), leaving them feeling connected as they begin their day.

Rewards

The final stage of the habit cycle is the rewards stage. Rewards are the positive consequences an individual gets after completing a behaviour that will entice them to do it again (Gardner & Lally, 2018). Without rewards, there would be no motivating factors to complete a behaviour again therefore it would be nearly impossible to create any habits (Robbins & Costa, 2017). There are two types of rewards: natural and self-administered (Chen, et al., 2020).

Example A natural reward would be the endorphins released in the body after a workout; a self-administered reward would be buying an icecream after a workout.

This stage is what makes bad habits so addictive and good habits much harder to form (Chen et al., 2020). Habits that counteract productivity, such as unhealthy eating or binge-watching television, often have immediate rewards like satisfying a sweet craving or mentally switching off from demanding tasks. Conversely, healthy habits such as exercising or waking up early don’t give rewards until after the task has been completed, making the reward less salient and in turn the habit less likely to be repeated (Robbins & Costa, 2017).

Test your learning! 1 Which section of the habit cycle is most likely to encourage an individual to repeat a behaviour? Cue Reward Routine 2 A behaviour cannot form a habit without going through all three stages of the habit cycle. True False

What is habit stacking?

Figure 3. The cycle of habit stacking.

At its simplest, habit stacking is the act of using existing habits to create new ones (Clear, 2018). This technique involves identifying a pre-existing habit that serves as a reliable cue for implementing a new behaviour immediately afterwards (see Figure 3) (Clear, 2018). By linking the new habit to an established one, individuals can leverage their existing routines to easily integrate changes into their daily lives (Clear, 2018). This process sets the habit cycle in motion, facilitating the formation of the new habit (Clear, 2018). In habit stacking, the cue is the existing habitual behaviour, the routine is the new behaviour aimed at becoming a habit, and the reward varies depending on the specific behaviour being implemented. This method not only enhances consistency but also capitalises on the neural pathways already established by the old habit, increasing the likelihood of success in adopting the new behaviour (Clear, 2018).

Habit stacking is a crucial strategy to understand and implement, as it significantly enhances the likelihood of forming new healthy habits (Clear, 2018). By pairing a new behaviour with an established habit, individuals can take advantage of the cues already present in their daily routines, making it easier to remember and engage in the desired behaviour (Clear, 2018). This method effectively reduces the mental effort required to adopt new habits, as the cue triggers the new behaviour almost automatically (Clear, 2018). As a result, the chances of the new behaviour becoming a lasting habit are greatly improved (Clear, 2018). Additionally, habit stacking fosters a sense of continuity and coherence in one’s routine, making it more likely for individuals to stick to their new habits over time (Clear, 2018). By building on existing routines, habit stacking not only simplifies the habit formation process but also promotes a more organized and fulfilling lifestyle (Clear, 2018).

The term habit stacking was first introduced in the book Atomic Habits, by James Clear (2018). The book outlines many ways that habits can be utilised to maximise productivity naming habit stacking as a key tool to do so (Clear, 2018). However, since the book's release, there has been little to no peer-reviewed research conducted on the process of habit stacking. Therefore, it is difficult to justify the utility of habit stacking empirically. However, many psychological theories outline the behavioural motivators behind habit formation that align with the process of habit stacking (Gardner, et al., 2012).

Topic Review: Test your learning 1 Habit stacking involves: Creating a list of new habits Using existing habits to form new ones Eliminating old habits entirely Relying on willpower alone 2 Which of these is a benefit of habit stacking? Increased likelihood of habit forming Reduced cognitive load of forming a new habit Creates continuity and consistency within a routine All of the above

What psychological theories support habit stacking?

The study of habits, especially habit stacking is a relatively new field in psychology and has very little psychological research supporting it. Despite this, many theories of behaviour explain the phenomenon of habits accurately (Clark, et al., 2007). Psychological theories offer structured explanations for why habits develop and persist, providing insight into conscious and subconscious processes (Gardner & Lally, 2018). Numerous theories supporting habit development have been created from many different psychological perspectives (Chen et al., 2020).

Theories of behaviour explore the underlying cognitive, emotional, and environmental factors of habit formation and habit stacking, justifying the importance of understanding their role in the process (Weiss & Miller, 1971). Hull's drive theory and operant conditioning provide opposite yet complementary insights into behaviour formation as drive theory supports internal motivators (Weiss & Miller, 1971) whereas, operant conditioning emphasises the importance of external consequences for behaviour (Akpan, 2020). Furthering these theories, Fogg's behaviour model provides a deeper understanding of why individuals are motivated to create habits (Fogg, 2009).

These theories have clear connections to habits and habit stacking; however, there is a significant lack of empirical research validating their relationship. This detracts from the practical utility of these theories, as the evidence supporting their links is largely theoretical rather than performance-based. Consequently, any connections between theory and application should be approached with caution, as there is no peer-reviewed evidence to suggest that these connections are substantial. Further research is needed to explore the effectiveness of habit stacking in real-world scenarios, particularly how it can be used to increase productivity.

Hull's drive theory

Drive theory, developed by Clark L. Hull in the 1950s, was once a popular framework for understanding motivation (Vinacke, 1960). However, its findings are largely overlooked today because the theory lacks the complexity needed to account for various key factors that influence human motivation, such as cognitive processes, social influences, and emotional states (Vinacke, 1960). Despite this, it created the basis for many psychological theories relating to habits that are still currently used, verifying their significance (Peskin, 1997).

While the habit cycle determines which behaviours develop into habits, drive theory determines the strength of these habits (Peskin, 1997). The theory is grounded in the biological perspective and states that the strength of a habit is based on the habit’s relation to homeostasis (Peskin, 1997). It establishes that habits working to reduce biological needs are reinforced because they contribute to maintaining homeostasis, while those that are not essential are not reinforced (Weiss & Miller, 1971). An example of this theory in day-to-day life is eating to reduce the feeling of hunger, and wearing warm clothes to reduce the feeling of coldness (Weiss & Miller, 1971). This theory is an important element to consider when building a habit stack as it may determine which behaviours have enough drive to become habits (Vinacke, 1960).

Operant conditioning

Operant conditioning was first developed by B.F. Skinner in 1938 and has since become a key pillar of psychological science (Akpan, 2020). The principle is a style of learning that aims to develop good behaviours and eliminate bad ones (Skinner, 1963). It occurs through two forms of consequences: reinforcement - adding a stimulus to increase or decrease desired behaviour and punishment - removing a stimulus to increase or decrease desired behaviour (Skinner, 1963). In habit stacking, reinforcement is particularly important as it acts as the reward section of the habit cycle (Akpan, 2020).

During habit formation, reinforcement provides external rewards that encourage positive behaviours, increasing the likelihood that these behaviours will be repeated and eventually become established habits (Akpan, 2020). This theory is particularly relevant when implementing habit stacking, as the effectiveness of the tool depends heavily on the reinforcement associated with the target behaviour. By understanding how to utilise reinforcement individuals can design habit stacks that are more likely to lead to lasting change. Additionally, recognising the timing and frequency of these rewards can further enhance their effectiveness, ensuring that the behaviours are repeated and integrated into daily routines (Quickel, 2020).

Fogg's Behaviour Model

The Fogg Behaviour Model , developed in 2009 by B.J. Fogg, outlines that for a behaviour to develop into a habit, three crucial steps must occur (Fogg, 2009). These three essential elements are motivation, ability, and triggers (Fogg, 2009). When these components align effectively, individuals are more likely to adopt new behaviours seamlessly into their daily routines, ultimately leading to lasting habit formation (see Figure 4) (Fogg, 2009).

Figure 4. Graph detailing how the elements of Fogg's Behaviour Model interact.

The motivation element of the model refers to whether an individual has the want and drive to change their target behaviour (Fogg, 2009). This element includes individuals’ desires to seek pleasure rather than pain and social acceptance rather than rejection (Fogg, 2009). The ability element refers to whether an individual has the necessary skills to change their target behaviour (Fogg, 2009). This includes whether the individual has the resources, skill level and environment necessary to improve the target behaviour correctly (Fogg, 2009). The final element of the model is the trigger, which refers to an environmental stimulus that prompts an individual to complete the target behaviour (Fogg, 2009). This element overlaps with the cue phase of the habit cycle, indicating that the cycle has begun (Fogg, 2009). These three elements interact to dictate whether a habit is completed successfully (Fogg, 2009).

The Fogg Behaviour Model is crucial when implementing habit stacking because individuals need to ensure that all three elements are in place for a successful transition from behaviour to habit (Fogg, 2019). This model is particularly relevant, as the final element of triggers corresponds to the established base habit that must occur before the new target behaviour (Fogg, 2019). By leveraging the existing habit as a reliable cue, individuals can more easily integrate new behaviours into their routines, thereby enhancing the effectiveness of habit stacking as a strategy for long-term change (Fogg, 2019).

Test your learning! 1 How do Hull's drive theory and operant conditioning differ? Operant conditioning emphasises overall motivation whereas drive theory focuses only on reinforcement Drive theory focuses on internal motivations, while operant conditioning focuses on external reinforcements Drive theory highlights the consequences of behaviour and operant conditioning does not The theories do not have any major differences 2 What are the three essential elements of Fogg's Behavior Model? Cues, routine and rewards Motivation, ability and time Cues, abilities and triggers Motivation, ability and triggers

How can habit stacking be used to increase productivity?

Habit stacking is a simple tool that can be implemented to facilitate high levels of productivity and can be used in many different areas of life (Clear, 2018). Its broad applicability includes school/university, work and everyday activities (Clear, 2018). Famously successful individuals and those in the average population alike have implemented habit stacking to see results in their lives. Habit stacking is a versatile tool that increases productivity across various aspects of life and should be implemented by everyone who aims to achieve high levels of success (Clear, 2018).

Figure 5. Author of 'The Miracle Morning' Hal Elrod An individual who credits their success to habit stacking is the motivational speaker and best-selling author Hal Elrod (see Figure 5). Hal suffered from severe depression, with a failing business and thousands of dollars of debt, he felt his life was destined for disappointment and misery (Elrod, 2016). However, this all turned around when he began implementing his ‘Miracle Morning’ routine. The routine consisted of 6 habits that set him up for success for the day. These habits were meditation, affirmations, visualisation, journaling, reading and exercise (Elrod, 2016). After finding that none of these habits alone were strong enough to impact his daily life, he used habit stacking to implement them all gradually (Elrod, 2016). He made the process more manageable and sustainable by connecting each new habit to an existing one (Clear, 2018). He credits this routine to turning his life around by helping him start a new, successful business, writing an award-winning book with thousands of 5-star reviews and becoming an in-demand motivational speaker, having given multiple keynote speeches, among other impressive endeavours (Elrod, 2016). His journey underscores the power of effective habits and habit stacking to maximise productivity and achieve significant results (Elrod, 2016).

The example of Hal Elrod highlights that habit stacking is a useful tool that anyone can implement in their everyday life to see results. Table 1 (pictured below) shows some general examples of common habits that could trigger healthy habits to be stacked. However, it is important to remember that all habit stacking must be tailored to every individual, and what works for one person will not work for everyone. When incorporating habit stacking into a routine, ensure the existing and target habits match well to each individual’s needs to maximise results.

Table 1

Real World Applications of Habit Stacking Across Different Domains

Area of use	Academic habit stacking	Professional habit stacking	Everyday habit stacking
Pre-exisiting habit	Opening laptop	Logging off computer	Getting out of bed
	Finishing class	Sitting at desk	Cook dinner
New habit	Opening textbook	Making to-do list for next day	Making the bed
	Summarising learning	Open emails	Portion food for lunch the next day

Test your learning! 1 Which of the following is a practical application of habit stacking to enhance productivity? Using coming home from work as a cue to watch TV Using waking up in the morning as a cue to go on social media Using a morning coffee as a cue to listen to a podcast Using drinking alcohol as a cue to smoke 2 What is the purpose of habit stacking? To increase the number of habits a person has To facilitate high levels of productivity To eliminate existing habits To create a rigid daily routine

Conclusion

Habit stacking is an effective strategy to enhance productivity while positively changing behaviour. By utilising existing habits, one can implement new routines into their daily life seamlessly. This method is built upon the habit cycle, emphasising the importance of cues, routines, and rewards. Theories such as Hull's drive theory, operant conditioning, and the Fogg Behaviour Model provide strong frameworks for how habits develop and persist by highlighting internal motivation and external reinforcement.

The key takeaway of habit stacking lies in its ability to reduce the cognitive load associated with behaviour change. By pairing a new habit with a well-established one, the new behaviour becomes almost automatic, significantly increasing the likelihood of its move to becoming a habit.

Despite its potential, there remains a gap in empirical research specifically addressing habit stacking, suggesting that further exploration of the field could yield even greater insights into its effectiveness. Despite this, success stories such as Hal Elrod's “Miracle Morning” illustrate the profound impact that habit stacking can have on personal and professional growth. By applying this strategy, individuals can adopt a more organised and fulfilling lifestyle, ultimately enhancing their productivity and well-being. As such, habit stacking is a powerful tool that anyone seeking to improve their habits and maximise their potential should consider.

See also

• Environmental cues and habits (Book chapter, 2024)
• Fogg behaviour model (Book chapter, 2024)
• Habit (Wikipedia)
• Habitual instigation and habitual execution (Book chapter, 2019)
• Habit theories and behaviour (Book chapter, 2016)

References

Akpan, B. (2020). Classical and operant conditioning—Ivan Pavlov; Burrhus Skinner. Springer Texts in Education, 1(1), 71–84. https://doi.org/10.1007/978-3-030-43620-9_6

Chen, W., Chan, T. W., Wong, L. H., Looi, C. K., Liao, C. C. Y., Cheng, H. N. H., Wong, S. L., Mason, J., So, H.-J., Murthy, S., Gu, X., & Pi, Z. (2020). IDC theory: habit and the habit loop. Research and Practice in Technology Enhanced Learning, 15(1). https://doi.org/10.1186/s41039-020-00127-7

Clark, F., Sanders, K., Carlson, M., Blanche, E., & Jackson, J. (2007). Synthesis of habit theory: a meta analysis. OTJR: Occupation, Participation and Health, 27(1_suppl), 7S23S. https://doi.org/10.1177/15394492070270s103

Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Avery, an Imprint of Penguin Random House.

Elrod, H. (2016). The miracle morning. Hachette UK.

Fogg, B. J. (2009). A Behavior Model for Persuasive Design. Proceedings of the 4th International Conference on Persuasive Technology - Persuasive ’09, 40(40), 1–7. https://doi.org/10.1145/1541948.1541999

Fogg, B. J. (2019). Tiny habits: The small changes that change everything. Virgin Books.

Gardner, B., de Bruijn, G.-J., & Lally, P. (2011). A systematic review and meta-analysis of applications of the self-report habit index to nutrition and physical activity behaviours. Annals of Behavioral Medicine, 42(2), 174–187. https://doi.org/10.1007/s12160-011-9282-0

Gardner, B., & Lally, P. (2018). Modelling Habit Formation and Its Determinants. The Psychology of Habit, 1(1), 207–229. https://doi.org/10.1007/978-3-319-97529-0_12

Gardner, B., Lally, P., & Wardle, J. (2012). Making health habitual: The psychology of “habit-formation” and general practice. British Journal of General Practice, 62(605), 664–666. https://doi.org/10.3399/bjgp12x659466

Marien, H., Custers, R., & Aarts, H. (2018). Understanding the Formation of Human Habits: An Analysis of Mechanisms of Habitual Behaviour. The Psychology of Habit, 1(1), 51–69. https://doi.org/10.1007/978-3-319-97529-0_4

Peskin, M. M. (1997). Drive Theory Revisited. The Psychoanalytic Quarterly, 66(3), 377–402. https://doi.org/10.1080/21674086.1997.11927538

Quickel, E. J. W. (2020). Operant conditioning. Encyclopedia of Personality and Individual Differences, 12(1), 3340–3342. https://doi.org/10.1007/978-3-319-24612-3_987

Robbins, T. W., & Costa, R. M. (2017). Habits. Current Biology, 27(22), R1200–R1206. https://doi.org/10.1016/j.cub.2017.09.060

Skinner, B. F. (1963). Operant Behaviour. American Psychologist, 18(8), 503–515. https://doi.org/10.1037/h0045185

Vinacke, W. E. (1960). The drive-modification theory of human motivation. The Journal of Genetic Psychology, 96(2), 245–268. https://doi.org/10.1080/00221325.1960.10534296

Weiss, R. F., & Miller, F. G. (1971). The drive theory of social facilitation. Psychological Review, 78(1), 44–57. https://doi.org/10.1037/h0030386

External links

• The Habits Guide: How to Build Good Habits and Break Bad Ones (James Clear)
• The Miracle Morning - Hal Elrod (APB Speakers)
• What is Habit Stacking and Why is It Important? (American Institute for Cancer Research)